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07/08/15

8
Jul

07/08/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Run/Pull (No Measure)

Run 400m

28 Strict pull-ups

Strength

C: 3 Position Snatch (7 x 1 )

(2 reps from each position – power position, this hang, cheapest floor)

Competition Strength

D: Back Squat (5×5 @72% – No belt, story sleeves, or oly’s)

E: Strict Press (5×3 @80% +5lbs)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

5 HSPU

10 KB Swings 53/35

15 Air Squats

100 ABMAT Sit Ups After WOD!

Competition Conditioning

G: Metcon (Time)

For Time:

Row 3k

150 Double-unders

Row 2k

100 Double-unders

Row 1k

50 Double-unders

Competition Extra Work

H: Metcon (10 Rounds for reps)

EMOM until you cannot complete round in minute

3 Wallballs & 7 toes to bar

6 Wallballs & 7 toes to bar

9 Wallballs & 7 toes to bar

12 Wallballs & 7 toes to bar

And so on…

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